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All foods give you energy, but not all foods give you the same energy to keep you going throughout the day. Many people turn to coffee or sugary treats when their energy, but these effects are often short term and lead to a crash later. Snacks that provide the most energy are rich in protein, fiber, and complex carbohydrates.

Here are some healthy foods that keep you energized much longer:

Nuts – Almonds, walnuts, cashews, macadamia nuts, hazelnuts, and pistachios are just a few of the protein-filled nuts that give you an energy boost. Nuts are a great source of magnesium to convert sugar into energy fuel. Pistachios provide protein, fiber, and heart healthy monounsaturated fats to give you energy all day long. Since you have to remove the shell of pistachios, it is less likely that you will overeat.

Leafy greens – Leafy greens such as spinach, romaine lettuce, and arugula are high in folate, which is a mood-enhancing nutrient. These vegetables all contain vitamin C to help you stay strong and healthy. You can add leafy greens into pastas, salads, soups, and sandwiches to boost your energy through the day.

Fruit – Fruit contains vitamin C, fiber, and natural sugar to boost your energy level. Frozen fruit or fresh fruit smoothies can be an easy way to add more fruit into your day. Bananas decelerate digestion and they are full of fiber, vitamin B, and potassium, so this fruit is a great snack to keep you going.

Dark Chocolate – Dark chocolate is full of antioxidants, natural sugars, and natural fats from the cacao bean.

Whole grains – Complex carbohydrates such as the whole grains in oatmeal, whole-wheat bread, and brown rice maintain healthy blood sugar levels. Your body primarily uses carbohydrates to fuel itself, so whole grains area critical aspect of creating natural energy throughout the day. Whole grains help you feel satisfied so you are less likely to turn toward sweets and empty carbohydrates.

Hummus – This fiber and protein filled snack is a perfect snack with veggies or pita chips to stabilize blood sugar, reduce hunger, and increase energy.

Greek yogurt – Greek yogurt has almost twice the amount of protein as regular yogurt. If you add nuts and fruit, it’s a prefect mix to give you more energy.

Water – Water may not be a food, but it’s important to drink enough water in order to stay energized. When you are dehydrated, you often feel tired and sluggish. Water regulates digestive and bodily functions, so it’s crucial to stay hydrated!

These are just a few of the many foods that you can eat to get more energy. It’s important to find snacks that have protein, fiber, and complex carbohydrates in order to stay energized throughout the day!

Now that school is back in full swing, it’s important that kids have the right snacks to fuel their bodies! It can be tricky to find healthy snacks that your children actually like, but with a little preparation, you can win them over with healthy snacks.

Ants on a log – This is a fun snack that kids can make that only involves three ingredients – celery, peanut butter, and raisins. It’s the prefect mix of veggies (celery), fruit (raisins), and protein (peanut butter)!

Smoothies – Smoothies can be a healthy and quick snack for children on the go. Whether it’s a strawberry, blueberry, or mango smoothie, you are sure to find one that your children love. This can be a simple way to get your child to eat more protein, fruit, and potentially veggies!

Pickles in a blanket – Spread cream cheese on a piece of turkey or ham then place a pickle in the middle and roll it up to make a simple snack!

Apple moons or banana boats – Take sliced bananas or apples and put peanut butter and granola on the sides to create an apple moon or banana boat.

It’s important for snacks to include protein to helpkids feel fuller longer and have enough energy for all of their activities. Protein is vital for growing bodies and it helps build and repair lean muscles. Protein works with other nutrients such as calcium and vitamin D to build strong bones. A simple way to add some protein into your children’s snacls is with a glass of milk which is full of essential amino acids!

You can’t forget about the fruits and veggies! Fruits and veggies are low in fat, calories, sodium and cholesterol, and have a wide variety of health benefits. Although it can be tricky to get little ones to eat veggies, there are a few tricks to add more veggies into your children’s diet. You can hide the veggies in your cooking such as mixing cooked veggies into eggs, pasta, quesadillas, or smoothies. Let your kids help you with the shopping and try to see how many different color fruits and veggies you can incoroporate into a meal or snack. You can also introduce new veggies with a dip or hummus. Find a way to make fruits and veggies more exciting and you might be surprised if your kid finds a new favorite food!